Resistance training

  • Two-leg knee dominant exercises

    The squat strengthens the knee and hip extensor muscles, which are the prime movers of sprinting and jumping and nearly every other type of athletic movement, as well as the muscles of the low back to stabilize the torso. Because of the sport-specific character, the squat has an excellent transfer to athletic performance.

  • Single-leg knee dominant exercises

    Sports are single-leg dominant in nature. During running and sprinting the body is propelled forward through powerful single-leg actions. Single-leg squats are therefore even more sport-specific than squats where both legs are involved. Single-leg exercises are an important part of the program to enhance athletic performance and prevent injuries. Single-leg squats improve balance, proprioceptive activity and assure balanced leg strength development.

  • Hip dominant leg exercises

    The hip dominant exercises strengthen the hamstrings and gluteus muscles. Strong hamstring and gluteus muscles stabilize the knee, prevent knee and hamstring injuries and take pressure of the back. An equilibrated training workout balances the amount of sets for knee dominant and hip dominant exercises.

  • Hybrid focus leg exercises

    Some leg exercises can not be classified as knee or hip dominant. The hybrid focus leg exercises equally address the muscles around the knee and hip joint.

  • Upper body press

    The upper body pressing exercises include horizontal and vertical pressingThe horizontal pressing exercises strengthen the pecs, triceps and anterior deltoid muscle. The vertical pressing exercises develop shoulder strength. Additionally the core and legs are engaged to stabilise the body when lifting overhead.

  • Upper body pull

    The upper body pulling exercises are excellent to develop strength in the upper back, the posterior shoulder region, the biceps and the forearms. The upper body pulling exercises are the opposing movement pattern of the upper body pressing exercises. For a balanced upper body, opposing movements and muscle groups must be trained equally. 

  • Shoulder stability exercises

    Shoulder stability exercises strengthen the rotator cuff, lower and middle part of the trapezius, rhomboids and the posterior deltoids. These exercises will help enhance your shoulder stability and correct muscle imbalances. Incorporate shoulder stability exercises into your workout or warm-up to prevent shoulder injuries and enhance performance.

  • Olympic lifts

    The Olympic lifts have power outputs far greater than those of any other exercise. Incorporate Olympic lifts into your workout to bring power performance to a peak. The Olympic lifts improve athletic performance through an increased strength and power, an improved balance, coordination, joint and core stability and a facilitation of the neuromuscular transmission (enhanced speed of contraction).

  • Chop and lift

    The chop and lift are excellent exercises to functionally strengthen the upper body and core. These exercises activate every muscle in the upper body and place a high demand on the core to stabilise the movement. The chop and lift can also be used to correct imbalances between muscle groups or movement patterns.

  • Core conditioning

    The core is the link between the lower and upper bodyA solid core keeps your back healthy, helps you to maintain good posture, improves your balance, enhances performance and prevents injuries.